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Daily Workout WOD, May 11, 2022


200m Run
Then for 8 mins cycle through:
50 Single Under Jump Rope
5/side DB Plank Row
5/side Half Kneeling DB Strict Press
5/side Hang DB Snatch
5 Barbell Half Jumps Squats or Jump Squats (as high as possible)
Technical Focus: Snatch Pull + Power Snatch
Pause both movements for 2 secs at the knees. Focus on bringing the bar to your hips and your hips to the bar. High vertical elbow on the pull and do the same on the Snatch. Vertical pull before bending back to finish your pull.
Power Snatch (EMOM x 10 mins: 1 Power Snatch)
Start the EMOM at about 70% of your 1RM and build to a heavy 1RM for the day!
Metcon (Time)
AQAP complete:
30 Power Snatches (135-95 – 115-80 – 75/55)

Time Cap: 5 mins
Metcon (Time)
AQAP complete:
2000/1500m Row or 100/75 Cal Assault Bike

Time Cap: 10 mins

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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